The degree to which blood sugar levels rise varies depending on the type of carbohydrate.
input 2024.11.14 13:55
input 2024.11.14 13:55correction 2024.11.14 18:17
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If you eat a lot of ramen and then eat it with rice, you may end up consuming too many carbohydrates and calories. [사진=클립아트코리아]
Is there a ‘rice belly’ and a ‘snack belly’? There are times when you eat enough ramen and tteokbokki in the afternoon and then have dinner normally. I order sweet bread at the bakery I stopped by for coffee. It is a series of ‘carbohydrates + carbohydrates’. If you eat like this frequently, not just for a day or two, you may gain weight and your blood vessels may worsen. Eating ‘rightly’ is an eternal problem that is difficult to solve. Let’s check my eating habits again.
carbohydrates are sugar, processed sugar, It’s also found in soft drinks… Why you gain weight even if you don’t eat meat?
Some people reduce carbohydrates such as bread, noodles, and rice excessively in order to lose weight. However, carbohydrates are also found in processed sugars such as sugar and high-fructose corn syrup, and in drinks high in simple sugars such as soft drinks. Even if you don’t eat bread, if you like sweet foods, you will eat a lot of carbohydrates. According to data from the Korea Disease Control and Prevention Agency, simple sugars in particular are quickly digested and absorbed by the body, causing blood sugar levels to soar quickly. Insulin secretion increases, causing rapid conversion to fat. Carbohydrates provide 4 kcal per gram. If you enjoy flour foods and sweets, you can gain weight even if you don’t eat meat.
Test takers who use a lot of brain power, office worker… Why you must eat carbohydrates?
You must eat carbohydrates. It is especially necessary for test takers and office workers who use their brain a lot. Brain cells and nerve cells mainly use glucose among carbohydrates as an energy source. According to data from the Korea Disease Control and Prevention Agency, the average amount of glucose used by the brain per day is about 100g. The recommended intake is about 130g of carbohydrates per day. For example, if one instant rice is 200g, carbohydrates are about 70g. One and a half to two servings a day can be considered to be the amount of carbohydrates required for the day. Of course, the more active you are, the more carbohydrates you need to eat. Pregnant and lactating women also have higher carbohydrate requirements.
carbohydrate, What kind to eat?… There are different levels of blood sugar levels
It is recommended to limit total carbohydrate intake to 55-65% of total energy intake, and total sugar intake to within 10% (Korea Disease Control and Prevention Agency – National Nutrition Survey data). However, some people lower it by 40-50% when dieting. The degree to which carbohydrates raise blood sugar levels can vary depending on what type of carbohydrate you eat. Foods with a high glycemic index that quickly raise blood sugar levels include bread, rice cakes, noodles, rice, potatoes, and sugary drinks. By increasing insulin secretion, more fat can accumulate. Diabetes prevention and management can become difficult and lead to weight gain.
raw vegetables–Eating fruit first is possible?… Be careful not to overlap carbohydrates frequently.
Even if you eat carbohydrates, rice or bread containing mixed grains or whole grains with a low glycemic index can slowly raise your blood sugar level. If you eat enough vegetables, dietary fiber prevents blood sugar levels from soaring. If you eat low-calorie vegetables and fruits first, you will feel full and can eat less rice and noodles. Although it may be difficult at restaurants outside, always keep raw vegetables and fruits on your table at home. The ‘reverse eating method’ can contribute to blood sugar control and obesity prevention.
Be careful not to overlap carbohydrates frequently throughout the day. If you eat ramen, tteokbokki, bread, etc. as an afternoon snack and then overeat at dinner, you may end up consuming too many carbohydrates. It is also not advisable to eat potatoes or sweet potatoes as dessert right after a meal. However, reducing carbohydrates too much can lead to muscle loss. It is a good idea to regularly eat eggs, chicken breast, and fish to supplement protein. It is also effective to add vegetable proteins such as beans and tofu.
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